Boston Marathon – The Countdown Begins
“I think I’ll go to Boston”
And it still didn’t sink in.
The Boston Marathon is only four weeks away. I’ll say that again – the Boston Marathon is only FOUR WEEKS AWAY. Eeekkk! On one hand, it still hasn’t fully sunk in for me that I’m running it. I mean, I’ve been training for several weeks now and I’m in full marathon mode. But the fact that this is the race I’m working towards, that I get to be part of the 120th Boston Marathon is still so surreal. I have a feeling that’s going to stay with me when I pick up my race packet, line up at the start line, and even after I cross the finish line.
On the other, I’ve been training for several weeks now and I’ve reached the point where I’m ready, excited and nervous – pretty typical pre-marathon feelings for me. So with my biggest week coming before the taper (yes, I still loathe the taper – funnily enough, last year’s taper in particular had some ties to the Boston Marathon), I’ve decided to focus some of that nervous energy on my mental health. More mindfulness and meditation, as well as some of the fun that comes with a trip to Boston!
Last year, we did Wrigley. This year we’re doing Fenway!
We have our Red Sox tickets but, other than that, I’m still figuring out the fun things to do and places we have to go see – anyone who lives in Boston or knows the area well, please send me any recommendations of what I need to do when I’m there!
With that, I’m going to start researching my eating strategy – and by strategy, I mostly mean finding a Jimmy John’s for my pre- and post-race lunch (a marathon tradition for me), a good, simple place for my night-before dinner, and a bunch of other must-visit places to fill in the rest of the week. Again, anyone who has suggestions, please let me know.
A final note, I’d like to share a few of my favorite blogs from – you guessed it – my time spent in Boston last year:
Change Your Mindset, Make Your Exercise Program Stick
Meditation, Mindfulness and Mental Wellness
Side note, it’s now officially spring! Hope everyone has a great week.
Those of you who’ve run the Boston Marathon – any advice for a first-timer?
And again to anyone who knows the area, don’t forget to send me any must-see things to do in Boston! Please comment or tweet me @runlikeagirl311 on Twitter.
Fit Comes In All Shapes, Weight & Sizes
“I’ve been training all season to eat at Super Bowl party level”
Today’s the day! For some, it’s like Christmas. For others, the commercials are the real draw. For Ace Ventura, it meant coming to the rescue of Dan Marino and Snowflake the dolphin, but that’s a whole different story. It’s Super Bowl Sunday!
Ah, the big game. I love the Super Bowl. First, I love football, plain and simple. Second, I love food. Chris and I have started a tradition called, “Sushi Super Bowl Sunday” and I’m really psyched about it. But don’t worry, this isn’t going to be a blog where I drone on and on about how I love food. I think by now, we all know where I stand on food.
Not exactly the Super Bowl but, hey – On Wisconsin!
No, this seemed like a good opportunity to write about a topic I’ve been wanting to for awhile but just haven’t found the right link. About bodies and what a fit body looks like. The idea stemmed from a few uncool things I heard last year about two awesome female athletes – Serena Wiliams and Lindsey Vonn.
People have been saying unkind things about Serena for as long as I can remember. I guess her strength, speed and size is too awesome for some to handle. The worst though was reading and hearing people outright calling her “fat” after she won Wimbledon last summer.
Have you seen Serena Williams? That woman probably has less fat on her than most other women, nay, most men, in the galaxy. She’s strong, she’s fast, she’s incredibly athletic. Nothing but respect for her.
The Lindsey Vonn comments were on the same lines but directed right at her weight. She gave an interview where her weight was included, it was in the 170 pound range. Seems appropriate, she’s 5’ 10” and a pro athlete – I mean, the woman is so powerful and fast, she has to race on Men’s skis. Yet, people were shocked she weighed “that much.” Even though most comments weren’t outright nasty, why did everyone’s focus zero in on a number?
Somewhere along the lines, it was decided that fit and healthy meant one size. For women, that’s a small size that fits in a perfect little box. If you’re super strong like Serena or super fast like Lindsey, apparently you don’t fit into that box. I haven’t been able to figure this out for men yet; I don’t see as many asshole comments directed at the dudes and the window of what’s acceptable appears to be bigger. From Jake Gyllenhaal in Southpaw to Chris Pratt in Jurassic World to Ryan Reynolds in, well, everything, there seem to be a few examples of the ideal fit man– but I think there’s a level of unfairness to the guys too (don’t worry, I’m not trying to say the world is only cruel to the ladies).
I have the best illustration to prove a fit body comes in all sizes, builds and weights – and you can see it with your own eyes today. Watch the Super Bowl. Look at the athletes on the field, most of them the best at their respective positions, and you’ll see that a fit body comes in all sizes and all weight classes. Because we all have different body types and goals. The football field is no better example of this concept.
My pal, Cam and I are an example of very different body types but both strong runners
For example, wide receivers are often tall and lean so they can get down the field fast, make quick moves to fool defenders and jump up to match catches (think of popular players like Larry Fitzgerald and Calvin Johnson). Running backs, on the other hand, need big, powerful legs for explosive speed and to keep churning when they run into a wall of defenders (think of popular players like Eddie Lacy and Marshawn Lynch). If you need an instant visual, compare Demaryius Thomas to Jonathan Stewart in today’s game. Then there’s the offensive line, filled with guys that can only be described as brick shithouses (think of the famous Michael Oher). And, I know he’s not playing today, but Google Vince Wilfork. He’s one of the fastest, most athletic guys on any pro team – but you might not think it if you just judge him on his appearance.
Different goals and body types, all incredible athletes. I guess my point in all this is don’t worry if you don’t fit into the box. Keep doing, eating, lifting and living the way that’s right for you. Just something to chew on – along with all kinds of tasty Super Bowl, game day-approved treats today.
If you liked this post, please share on Facebook or Twitter. Or, as always, tell me what you thought in the comments or connect with me @lindsayinreallife on Instagram or @LindsayIRL on Twitter.
Diets Don’t Work – No Matter What Oprah Says
“The commercials have spoken! You’re really gonna lose the weight this time.”
Weight Watchers really struck gold this year. Have you seen its new commercials? With Oprah?! OMG having Oprah as your spokeswoman is about the best thing ever. Everyone loves her, everyone trusts her. That’s like having…I sat here for awhile trying to come up with an equal or near-equal comparison to it but I can’t. She’s just that awesome.
Like any weight loss program with a solid celebrity behind it – think the ultra-relatable Marie Osmond for NutriSystem or crazy-adorable Valerie Bertinelli for Jenny Craig – Weight Watchers is probably going to rack up tons of added business thanks to Ms. O. But does that mean it’s the answer? Does that mean it’s a good program for you? And will it work for Oprah, a woman who has very openly struggled with weight management? The answer to all is probably No.
This won’t fit in a pink box & prob has too many “points” – but it will nourish, fuel & satisfy me!
I’m not hating on programs with celebrity spokespeople and I’m certainly not rooting against Oprah to succeed in her weight loss goals. Celebrities aside, I just want to take a look at these programs, the root of what they are. And it’s not good. What makes these programs so appealing is what also makes them bad. Simply put, they’re wrong.
Diets don’t work. You know it, I know it, everyone knows it. Diets don’t work. Yet companies like Weight Watchers, NutriSystem and Jenny Craig prey on the hope and belief that, maybe this time, it will be different. Maybe this time, it will work. Maybe this time, I’ll really lose weight and be happy. But it won’t be, it won’t and you won’t.
The reason they don’t work? Dieting is sad.
Thinking of food in terms of “points” you can’t exceed is sad.
Having to pass up beers with friends is sad.
Being restricted to eating food only if it fits into a bright-colored container is sad.
Not allowing yourself to enjoy a piece of cake at your kids’ birthday is sad.
Being hangry is sad.
The other problem with all these programs is they only focus on one half of the equation: eating. In doing so, food becomes the enemy. Something to be avoided. Something shameful.
That’s sad. And it’s so, so wrong.
None of these programs address the real reason behind obesity and health issues: people just don’t move enough. That’s the root of all the issues. Bad food choices may be part of it but lack of exercise is the real problem (and I’m not even talking hardcore exercise in the gym, I’m just talking about not sitting on your ass every minute of the day).
Duh, why doesn’t everybody?
How many times have you heard someone (or said it yourself) use the excuse, “I don’t have time to work out.” That’s such bullshit. Everyone has the time; maybe not every day, or if you have a new baby, or if you just moved to a new town, that sort of thing. But everyone has the time, it’s that not everyone makes the time. Why is that? Why are we so hardwired to loathe and fear exercise?
The weight loss folks know this. You’ll notice, none of these programs mention working out – in fact, a lot of them gain notoriety for bragging that you don’t have to work out to see results. They prey on people’s hatred of breaking a sweat. But again, why?
Rather than focusing on restricting food (which sounds kinda depressing) and avoiding certain foods (have I mentioned that’s sad?) to lose weight, why not focus on eating right to fuel the body? Eating right to nourish your body? That sounds good and positive! It’s because these companies know their market, they know their potential customers. And no one looking at these programs has health as their #1 priority. The #1 priority? Being skinny.
I think that’s wrong. And here’s why, just using myself as an example: Confidence
I don’t diet. I don’t gorge and eat with reckless abandon. I eat consciously, keeping in mind my goals, my health and my happiness. Eating to fuel my workouts, nourish my body and enjoy life. And you know what? I’m happy with myself and the way I look. Do I have a belly and some excess weight here or there? Of course! But I’m good with it because it just comes with the territory, my endomorph genetics and the balance (not perfection) I strive for every day.
This type of confidence doesn’t come from a diet. In fact, I think dieting does a better job zapping a person’s confidence than it does building it up. Me personally, my confidence comes, not from the size pants I wear, but from the level of fitness I’ve built. I can squat more than my bodyweight and help a friend move her couch. I can sprint, run marathons, and bounce up five flights of stairs – in dress shoes – without getting out of breath.
It’s worth repeating: You can’t get that kind of confidence from a diet. I don’t care if Jillian Michaels, Autumn Calabrese or even Oprah herself endorses it. You can’t.
What you can do is make your own program, something that works for you. Something that keeps you healthy and makes you happy. Especially because it’s New Year’s Resolution time, please don’t fall into the diet trap this year. Find a way to succeed that doesn’t revolve around counting points or fitting your food into expensive tupperwear.
If you agree with me, please share this post on Twitter or your Facebook page!
And if you have a great goal for 2016 that doesn’t involve weight, being skinny or any of that crap, high fives. Comment below or tweet it to me @runlikeagirl311 on Twitter..
Product Review: Muscle Egg from H&I Nutrition
“When life gives you lemons, ask for something with more protein”
I don’t always enjoy trying new things. I’m a creature of habit and routine. I don’t do fads and if something works well for me, I tend to stick with it.
Protein in a jug
There are exceptions to this rule. A few weeks ago, I stopped by the local nutrition shop, H&I Nutrition (North Dakota friends, there’s also one in Bismarck – good stuff and the owner really knows his shit. Go there.) to pick up something new Chris and I wanted to try: Muscle Egg.
Muscle Egg is pure egg whites with a little extra protein. As a vegetarian, my curiosity is always piqued by anything protein. That, my friends, is one example of when I very much enjoy trying new things.
Chris and I have since gone thru an entire jug and are on our second one. In that time, I’ve had a chance to try Muscle Egg in several recipes and compare it to regular eggs and Egg Beaters (an egg substitute, similar concept). My findings:
Positives
The Ratio
One large egg has 70 calories and 6 grams of protein. Remove the yolk, you’re looking at 15 calories and about 3 grams of protein.
A cup of Egg Beaters is approximately 140 calories with about 26 grams of protein.
Muscle Egg comes in at 130 calories and 26 grams of protein for one cup. Nearly identical to Egg Beaters.
Versatility
Muscle Egg wins in this category. I used it multiple ways – traditional scrambled eggs, in cilantro-lime burritos, spinach omelets, veggie wraps – and the versatility can’t be beat. It’s also safe to drink as-is.
I think part of the reason it’s so versatile is the near non-existent taste of Muscle Egg. It’s not overpowering and lets the other ingredients really shine. Another part is the light, very fluffy texture of Muscle Egg. Finally, it’s really easy to cook.
Negatives
Taste
As mentioned above, there’s not much taste to Muscle Egg – great when using it as a simple protein boost in other recipes, not so great to eat as “just” eggs.
That being said, Muscle Egg is offered in different flavors – chocolate, pumpkin spice, strawberry, that sort of thing. I can’t imagine eating flavored egg whites but, as I say, different strokes for different folks.
After a few tries, I finally got decent omelets.
Omelet Test
I love a good omelet. Typically I stuff mine full of spinach and a little cheese, sometimes more. Naturally, I had to put Muscle Egg to my omelet test. The result? Good but not great.
Muscle egg doesn’t cook up as thick as Egg Beaters, nor does it hold its form well. It kinda fell apart and became more of a veggie scramble. The second time I tried, it was a little better but still resembled more of a veggie crepe than an omelet.
Still, it was workable in omelet form and tasted good packed with spinach, mozzarella and topped with avocado.
Conclusion: Just as there will always be coffee, something chocolatey and a shitload of chicken in our kitchen, there will always be a carton of Muscle Egg in the fridge.
Those of you who have tried Muscle Egg too, any recipes to share? If so, please leave me a comment!
As always, please feel free to share this post on Facebook – tag H&I Nutrition! – or Twitter. You can tweet and connect with me @runlikeagirl311 too.
Tis the Season – Watch Out for Diet and Weight Loss Red Flags
“There is no magic product or system. There is getting off your ass and putting in the work”
Is it me or does the Christmas season come earlier every year? I used to feel bad for Thanksgiving being swallowed up by the Christmas season but now it’s like Halloween doesn’t even get its day anymore.
Another thing I’ve noticed coming earlier every year is the diet/weight loss/New Year’s Resolution explosion. A couple weeks ago, I was on the treadmill at the gym for 50 minutes and, during that time, I saw at least five commercials for some sort of weight loss or diet miracle. And in each commercial, I saw Red Flags. Those phrases or implications that totally discredit the company or product; those phrases the untrained eye may not notice as red flags and fool the viewer into thinking they’re true.
I’ve outlined the Top 5 Diet Red Flags so you can be on the lookout, especially this time of year when the industry is pouncing on New Year’s Resolutions and the people who desperately want to keep theirs this time.
Red Flag: It’s FAST!
In the weight loss world, there’s a naughty, four-letter word that everyone wants to hear but should know better than to believe: Fast.
Any diet or weight loss program that touts “Fast” weight loss is a big red flag. Other cleverly-disguised words include quick, rapid, speedy, incredible, astonishing – you get the idea.
My sweet girl, Blitz showing when it’s good to be fast
Healthy, sustainable weight loss is NOT fast. In fact, it’s probably painfully or annoyingly slow. Too slow for most people, which is why most give up trying. Few people have patience or are willing to put in the time and effort, most are looking for the quick answer. But those who keep at it and trust the process are the ones who tend to see the long-term results.
As a rule of thumb, the only time words like fast, quick, or speedy are good in the health and fitness world is for runners, swimmers, triathletes, those types of athletes looking to improve speed. Also acceptable is for circuit or bootcamp-based workouts or weight lifters doing a lighter weight/more reps workout.
Red Flag: It’s EASY!
Another equally-naughty four-letter word: Easy.
Nothing worthwhile is easy. If you want quality, long-term results, you have to put in quality, long-term work. Period.
Is it easy to choose oatmeal for breakfast instead of a doughnut? At first, no.
Is it easy to make a sweet potato, eggs and veggies for dinner instead of hitting the drive-thru? At first, no.
While it’s not easy to make the changes, once you start and keep sticking with them, it gets better – not easier per se, but better. The mindset starts to shift, and food choices become about nourishing the body, fueling workouts and aiding in recovery.
Trying to eat well and stay balanced is a daily process. It’s definitely never easy but it does become part of life.
Red Flag: It Boasts NO EXERCISE!
Eating right is great. If you want to lose weight, eating healthier is a way to get there. But losing weight shouldn’t be the only goal; healthy should be the goal. And you can’t be your healthiest without exercise.
When I talk exercise, I’m not necessarily talking running or heavy weight lifting (though I think both are great). What I mean is simply being active and maybe only sitting on your ass 23 hours a day as opposed to 24. A 30-minute walk. A beginner’s yoga sesh. A bodyweight circuit class.
No good, quality company or product should discourage exercise or worse, position it as something you get to avoid.
Red Flag: It Requires PRODUCTS!
Whether body wraps that promise to tighten and tone (WTF, seriously?), pills that “block the fat and calories” you eat (again, WTF, seriously?), metabolism boosters or anything of that nature, avoid it.
“Tightening” and “toning” is worthless if it’s just on the surface. It’s not going to last, and building and strengthening muscle is what’s important, not the vanity of how it looks.
Needing to block the fat and calories you eat is ridiculous. Your body needs fat and calories. And if you’re eating fat and calories in such excess you feel the need to take pills to block them, maybe that’s a sign that simply cleaning up your diet is probably the better path to take.
As for metabolism boosters, there are tons of proven ways to naturally increase ones metabolism, from lifting weights to drinking green tea. So you don’t need artificial metabolism boosters. Plus, some of them (even over-the-counter ones that seem safe) can be dangerous.
In general, there are two possible outcomes from using products:
Unlikely Scenario: The product actually works – but only temporarily and you’re now chained to this expensive crutch forever. Stop with the products, the results go away too.
Likely Scenario: The product doesn’t work – you’re wasting money and wasting efforts/focus that could be going towards tried-and-true methods.
A note of clarification: This does NOT include supplements. I will never knock quality supplements because I’ve seen firsthand the good they can do when taken appropriately. What I would caution is just keeping your goals in mind.
Most people who take supplements are athletes looking to further their performance; they’re not people who are overweight and looking for something that will instantly make them healthy. If you want to push your lifts to the max or achieve a long-term goal like running a fast marathon, the right supplements and combinations will help you get there.
I had a great experience this past marathon season when I went for my Boston Qualifier. The owner of our local nutrition shop, H&I Nutrition (Fargo-Moorhead friends, go there – it’s the best) advised me on what I should take, and even threw in some bonus eating tips for me too. Did it help? No question, it was a key component to my success. Thanks, Ryan!
A world without waffles everyday…no, just please no.
In summary:
Supplements when used appropriately to achieve a fitness goal: GOOD!
Products used to cut corners or cheat: BAD!
Red Flag: It Allows UNLIMITED Food – or Severely RESTRICTS Food
Eating too many vegetables isn’t a good thing. Never again allowing yourself to eat a candy bar, cupcake, bag of chips, whatever is your favorite treat, isn’t a good thing. Too many eating programs out there are too restricted. You may be allowed to eat as many of one type of food as you want but that’s not a good strategy towards long-term health.
Sure, you can eat all the celery, broccoli and kale you want – but is that any way to live? Are you going to get all the nutrition you need? And are those foods going to properly fuel your workout or simple daily life? No chance.
And diets that go the opposite way – same issues.
Restricting calories or types of food isn’t good, mentally. It leads to bouts of hangry and sadness.
Restricting calories or types of food isn’t good, physically. It leads to weakness, poor athletic performance and the compulsion to binge.
For the best long-term success and happiness, strive for an eating plan that focuses on balance, adequate nutrition and fueling.
Navigating the diet and weight loss world, especially this time of year, can be tricky. Sexy headlines and shortcuts often beat out sensibility and ongoing effort but, deep down, I think we all know better. Stay strong and stay smart!
Are there more diet Red Flags out there? Comment if you’ve experienced one firsthand – good or bad experience, please share it! Or, as always, connect with me at @lindsayinreallife on Instagram or @LindsayIRL on Twitter.
Food Isn’t Bad. Exercise Isn’t Bad. You’re Not Bad.
“Life is too short to spend a day at war with yourself”
Food is good. Exercise is good. You’re good!
Less than a month ago, a certain type of post started circulating the social world. You’ve seen them, you know – the ones that imply the food you eat must be burned off through X hard minutes of X type of dreadful exercise. The ones that make you think twice about treating yourself to a food or meal you enjoy, but may not be the healthiest. The ones that make you feel guilty and awful about yourself, with exhausting cardio and bullshit burpees as the only way to recover from the shame and excess.
The ones that really piss me off.
Yes, these posts are coming again to a social network near you. And seeing them more is fueling my fire to want to address them and the message behind them. Because, no matter the time of year, whether they’re at the peak of popularity or not, that negative message doesn’t go away. So we’re going to talk about this topic again: Food isn’t the enemy. Exercise isn’t punishment. And you’re not bad.
Yum, Food
Food is good – enjoy it, don’t fear it.
Food. It’s a great thing. It’s delicious. It has social ties. It’s necessary for our daily functions. It’s family traditions. It’s fuel for a great workout and recovery for our bodies after the tough workouts.
Yum, food. It’s all these wonderful things. When viewed in this positive light, a person can have a good relationship with food and see it for what it is. However, too many people view food in a negative way. These negative associations lead to people having bad relationships with food, seeing it for what it’s not.
Let’s be clear about a few things food is not. It’s not bad. It’s not something to be avoided. It’s not something that should cause shame or guilt. It’s not a villain. And, I can’t say this enough, it’s not the enemy.
Now that we’ve covered that, it’s time to look at the other side of this – exercise.
Boom, Exercise
Exercise is a great thing. It’s good for your heart. It builds confidence. It’s been proven to prevent diseases. It can be social. It’s stress-relief. It’s empowering.
Boom, exercise. It’s all these wonderful things. When viewed in this type of positive light, a person can have a good relationship with exercise and see it for what it is. However, too many people view exercise in a negative way. These negative associations lead to people having bad relationships with exercise, seeing it for what it’s not.
Let’s be clear about a few things exercise is not. It’s not a chore. It’s not for erasing calories. It’s not something to be avoided or dreaded. It’s not something done to combat the guilt of eating. And, I can’t say this enough, it’s not punishment.
Live The Life You Want
If you created this, I want to punch you in the face. You don’t “have to” do a damn thing because you ate a doughnut. You can eat a doughnut and move on with your life. Or, you can eat a doughnut and use it to further your next workout! #mindset
Now, to the people who create and share food-to-calorie-exercise-burning content: Who the hell do you think you are? Can you honestly tell me every time you “slip up” and eat a Reese’s you do 50 burpees to burn it off? And every time you “cave” and go to happy hour for a beer, you walk for 2 hours after, at a brisk pace, to cancel it out? Are you seriously going to go for a 15-mile run to pay for your once-a-year Thanksgiving “cheat meal”? If you do, that makes me sad but hey, different strokes for different folks. But I’m guessing you don’t. So why would you be an asshole and make anyone feel like they should have to pay penance for their food or feel like the eating choices they make are bad ones? Stop it. Or at least keep that shit to yourself.
Finally, a little reality check on all this. I’m not saying there isn’t a relationship between food and exercise. I know that exercise burns calories and is a method for weight loss. I know that active people can have more eating freedom and those who are sedentary maybe feel they can’t be as carefree. I know there’s a correlation between the amount of calories you’re taking in with the amount you’re burning off for health and weight management.
I know all this. And I’m not trying to say you should eat with reckless abandon or feel bad if you appreciate that exercise helps you maintain your weight. I guess I’m trying to advise that we all focus more on positive thinking vs. negative. Striving for balance vs. striving for perfection. Living a life that makes you happy, yet one that knows discipline.
Having a positive association with food and exercise isn’t something that happens overnight. Like mental wellness and mindfulness, it’s a process, something that’s ongoing to a degree. I’m still not totally there but I’m working on it. Always trying to find my happy balance. And, I guess I’m trying to do my part to help you find your happy balance too.
Where do you stand on your relationship with food and exercise? Do you agree with my outlook or do you see exercise as something you need to do to cancel out your eating, and eating something that must be erased by exercise? Post a comment or tweet me @runlikeagirl311 on Twitter.
Meditation, Mindfulness and Mental Wellness
“The quieter you become, the more you can hear.”
Only three days into daylight savings time (or simply the month of November for my Arizona friends) and I’m already over it. I mean, it’s dark before 6:00. Not cool.
Can we all please follow the lead of the clever folks in the Grand Canyon state and do away with DST? Sorry, enough of that. My point of this blog isn’t to bitch about DST. My point is the diminishing daylight hours that come with DST and winter in general, and how that can be tough on our wellness, mentally.
My quest began with “work Lindsay” and is transitioning into “Lindsay” in general.
I spend a lot of time here talking about physical health and wellness but I’d like to focus more on mental wellness. Personally, I’ve been trying to focus on and prioritize my own mental wellness efforts in an effort to be a more balanced person and, ultimately, the very best version on me.
A couple weeks ago, I attended a seminar at the MarketingProfs B2B Forum that focused on Mindfulness and Meditation, two concepts that have become important to me. From learning some basics of what each means to taking a few minutes to practice both during the session, I walked away feeling energized and refreshed. The best part? This seminar was delivered by MarketingProfs’ CEO. A man in a very high-stress, high-demanding job took the time to educate us on mindfulness and lead us through a few meditation exercises. Another reason I loved this conference!
Then the day began, stresses started flooding in and the balance was shifted back to typical Lindsay – high-strung, high-standards, sometimes irrational, always 100-MPH Lindsay.
That was okay though! This concept of being mindful is a work in progress. Our mental health is a work in progress and the kind of work that never stops. It, like our physical wellness, is something that must be worked on every day.
Think about it: You stop running, you’re going to lose endurance. Decide leg day is no longer part of your regime, your muscles will become weaker. Mindfulness and mental well-being is no different. Like our cardio threshold and strength, it must be regularly maintained and even pushed if we want to get better.
After a stress-relieving run, Burton joined me in some yoga. #MindfulMonday
This time of year, especially, I welcome you to join me in the quest of greater mental wellness. To slow down and take in more. To step back and see things as they really are. And to take more time to quietly reflect instead of worrying about what hasn’t even happened. If you have strategies that work well or stories of your own personal pursuit, please share them! Kind of like any good squat variations or speed workouts you might have…you can always share those too! I hashtagged #MindfulMonday for the first time yesterday and I think it’s a great start to more mindfulness – and Monday in general.
Do you already practice mindfulness and/or meditation? Is it something you’d consider looking into, especially as sunlight diminishes and our minds naturally fall into a slump? Comment or tweet me @runlikeagirl311 on Twitter.
Exercise Isn’t Punishment, Food Isn’t The Enemy – Oh, And Happy Halloween!
“Eat what you want. If someone tries to make you feel bad about it, eat them too.”
It’s Halloween. People love this holiday for different reasons; some love the costumes, some love the movies, others enjoy the candy. I myself love the candy.
Now it’s not that I only eat candy on Halloween; I treat myself to candy when I feel like it. But the variety and amount of candy I treat myself to on Halloween is pretty unique. I mean, when else am I going to eat a mini-Milky Way, Snickers, Twix, two mini-Reese’s and a mini-bag of Skittles all in the same day? This type of candy smorgasbord comes but once a year, so I’m living it up!
Go ahead – have one. Or 10. No judgement here.
As I’ve enjoyed my candy this Halloween, I’ve also been seeing a ton of exercise-to-candy-calories posts circulating the social world. Basically, nice little calculators that let you know what exercises and exactly how much exercise you must do to burn off the Halloween candy you just ate.
Let’s get something straight here. Indulging in a few pieces of candy on Halloween is okay. Feeling the need to do 300 burpees to burn off the “bad” calories you ate is not.
Food Isn’t Bad – Exercise Isn’t Punishment
Exercise in NOT a form of penance, something you do to cleanse yourself of your eating sins. It’s bullshit posts like these that only reinforce ideas that exercise is nothing more than a means to burn off calories or erase all the naughty eating you do.
And furthermore, eating a few pieces of Halloween candy (or any treat or indulgence for that matter) isn’t shameful. Something so bad that we need to be conscious of exactly what we have to do and how much we have to do in order to make ourselves feel okay about it. We all know we’re not supposed to reward our exercise with food; why then would we think we have to punish our overeating with exercise?
I’m so sick of all the nonsense negativity that paints food as the enemy and exercise as what we do when we’re bad. That it’s something we have to do, it’s punishment, oh, this is such a drag, ugh I have to burn off all this candy I just ate. Now I feel so awful about myself…
See how that works? How quickly the negativity gets tied to eating and exercise? Let’s instead have a mindset that associates eating and exercise with positivity. Because both are good things!
Running and Reese’s – they just happen to be two of my favorite things.
Eating Doesn’t Have to Be Perfect 24/7
So please take your calorie burner calculators, your candy-eating-shaming memes and burpees-to-food-penance cheat sheets and shove em. Everyone else, enjoy Halloween candy and be confident in knowing one day of candy overload isn’t going to wreck you or make you a bad person. Eating is all about balance and getting back on track.
I’m not saying we don’t need to be conscious of what we’re eating and no, I’m not suggesting you eat 15 mini candy bars today just for shits and giggles (thought if you did, I wouldn’t judge you). I am saying, don’t associate eating and exercise with negativity, let’s keep it positive.
Those of you who are with me, I hope you enjoy your extra treat today. After all, you deserve to #TreatYoSelf. Now go on with your life.
And remember – Thanksgiving, Christmas and general holiday season treats and over-indulgences are coming up. It’s going to happen and it’s okay. You won’t be a bad person because of it. Just try to keep it all in moderation and remember: You don’t have to do a single burpee unless you want to. Not one.single.Damn.BURPEE.
What do you think about this whole topic? Should we exercise to cancel out “bad” foods or enjoy a sweet treat on Halloween? The comments are all yours so please leave one.
Connect with me @lindsayinreallife on Instagram or @lindsayIRL on Twitter.
Winter Running – Tips For Running Outside This Winter
“Yeah, it’s cold. Suck it up and run anyway.”
Up here in my neck of the woods, we’ve been enjoying a really nice fall, including some late, warm weather – 97 degrees 8 days ago, even. However, winter is going to happen. Sorry to burst any bubbles out there. If last Saturday’s half marathon was any indication (a brisk 28 degrees and frost) it’s coming soon. It’s time to start thinking about winter running.
Many people assume that winter means you’re temporarily chained to the treadmill, only indoor running until the first sign of spring. Not so much! There’s no reason not to run outside in the chilly winter months. In fact, it can be quite enjoyable with some planning and best practices.
Find Your Limit
In order to run outside, I have a personal rule that it must be at least zero degrees with minimal wind. To some people, this is absurd. To others, it’s a little too conservative. Throughout the years and incidents of eyelashes freezing together, my hair freezing to my scarf and my breath causing ice build-up on my facemask, this is the line I’ve drawn.
Now, there is some leeway. For example, if the wind is whipping at 20+ MPH, the temp needs to be higher than zero. Conversely, if there’s no wind, I can handle temps a little below zero. Figure out what works for you to have the best experience.
A good base layer will keep you warm & keep sweat away from your bod.
Layer, Layer
Layering is key to enjoyable winter running. In addition to the descriptions below, I’ve included some photos of my own layering faves. Once you find your limit, you’ll have a good idea of the clothing you’re going to need for the coldest scenarios and what you can get by with on the milder days. Keep in mind, you can overdress in the winter. It’ll likely take some experimentation and you may find yourself shedding layers midway through a run – which is totally okay and normal! Just leave them in a place that you feel comfortable no one will steal them, then be sure to pick them up later that day. Word of warning, I did have one of my nice, long-sleeve, Fargo Marathon finisher shirts stolen from behind a tree at a local park. A shirt, I might add, that was full of my sweat (who would think someone would steal another runner’s sweaty shirt?!). BTW, to the person who stole it – enjoy the shirt you didn’t earn, asshole.
Sorry, back to layering. Here’s some advice for how to layer up on those cold winter days.
If it’s really chilly, go with the fleece. If it’s not too bad, a light long-sleeve is great.
First, you’ll want a base layer – heat-gear tights and top, and some good, quality moisture-wicking socks (SmartWool is my favrote). You’ll likely want a mid-layer on top too, like a fleece zip. Or, if it’s not too cold, a simple long sleeve zip or shirt should be plenty. Then, depending on the wind factor, wind-resistant pants and a jacket may be a must. Again if it’s really cold, top it off with some quality gloves, a hat and fleece neck gator/full mask. If it’s not too cold, some basic thin gloves and a headband should be plenty.
When it’s not so cold, simplify the layers a bit to ensure you’re still comfortable and warm enough, yet not too warm that you overheat. And always make sure you’re wearing moisture-wicking fabrics so your sweat doesn’t chill your body.
If it’s cold & windy, wind-resistant clothes are a must.
Leave the iPod at Home
Most people love running with music, especially longer runs. But in the winter, it’s a good idea to forgo the headphones so you can be extra aware of your surroundings. Whether you have to run on the street because someone doesn’t shovel his/her sidewalk or you’re out early before the sun fully rises, don’t assume drivers are going to see you and give the right-of-way. Be proactive and be aware.
Watch Your Step – And Maybe Even Slow Down
Unfortunately, speed often has to come secondary during winter runs. Be prepared to dodge snowpiles and, in some cases, climb snowbanks (it’s cool tho, kinda makes you feel like a badass hiker in the winter wildnerness!). Even with shoveled sidewalks and bike paths, there’s still always a chance of slipping on a small patch of ice or chunk of packed snow. Just be extra conscious of what’s below and take care so you don’t slip and fall. Side note for those of you who run with dogs, be extra extra conscious – especially if you have an excitable dog…maybe that’s just me.
Don’t Forget to Hydrate
Even though it’s cold outside, don’t underestimate your sweat potential, and hydrate as appropriate. For longer runs, be sure to bring water or Gatorade, whatever you prefer, or a few dollars for a pit stop at a gas station.
When winter officially rolls in this year, you’ll be ready – and have no excuses for skipping your run. Happy winter running, all!
What are your best tips to survive – or even enjoy – winter running? Post a comment or tweet them to me @runlikeagirl311 on Twitter.
A Running First – Setting the Pace for the Race
“Selfish isn’t a bad thing. Remember: Secure your own mask before helping others.”
I’m a selfish runner. Yes, it’s true. Running is all about me. My goals. My pace. My comfort zone. My accomplishments. I run alone, don’t join race training groups, it’s very much a solo effort for me (except for my dogs, of course). When I showed up for today’s half marathon and 5k, that was going to be the plan. Business as usual, two races for Lindsay, as fast as I can go.
That all changed very quickly and very drastically – and it was great.
A few weeks back, I was in the midst of training for the annual Fargo Mini Marathon going for a goal of finishing under 1:40. Randomly, I received a message from an acquaintance, asking if I’d be interested in joining the Twin Cities Pacers and coming onboard right away as a pacer for the Fargo Mini Marathon.
A change in plans – but an awesome one.
I was so excited; just a week or two earlier during the Dick Beardsley Marathon, I was thinking I should look into being a race pacer. How cool, right?! I always idolized the pacers; to be able to run a race in an exact time like that, you have to be the best of the best.
Upon signing on, I found out all the spots were full for this race but I could be a reserve pacer and jump in, if needed. In reviewing the pacer slots, I noticed the fastest pacer was a 1:40 – perfect! I’d be a little nervous to pace that group if asked but confident I’d be able to do it. And, I’d be comfortable doing any other finish time so I felt great that I could offer that versatility for the group.
I arrived at the race early to meet the director of the group connect with the team. To my delight, I was told a pace slot had opened up and would I be willing to take it? Awesome? Maybe the 1:50? Or possibly the 2:15? The open spot: the 2:45 group.
An onset of panic and fear immediately took over. I had never run a race at a 12:30ish minute/mile pace before – what if I messed up? What if I ran too fast, then pulled it back too slow? What if I let down these people who were counting on me to bring them across the finish line in that time?
I had never run a race for anyone other than myself (other than the wheelchair race a few weeks back). If I had a bad race day and didn’t meet my goal, I’d be upset with myself but it would just be me. Now other people’s race and finish time, goal and accomplishment, it felt like it was all in my hands. I realize that’s a tad dramatic and this really wasn’t about me at all but it was just the combo of surprise and the unexpected. I’m not a “go-with-the-flow” kind of gal, I’m so planned, so scheduled, so anal that I don’t do well with plans changing at the last minute.
But once I got over that initial sense of panic, I turned around my thinking: maybe I could help someone finish. Or keep them from stopping to walk if they were tempted to give up. If nothing else, I’d have a smile on my face, be encouraging and at least help motivate other runners to keep going.
Official pacer and half marathon finisher – a good day.
That’s exactly what happened.
At mile 12, I looked over at a gentleman who had been running close to me since about mile 8 and smiled. He took out his headphones and said, “I feel like giving up and I almost did there.” I smiled even bigger and said, “I’m glad you didn’t! Stick with me one more mile, and we’ll finish together.” “Yes, okay,” he said and later told me this was the first half marathon he hadn’t stopped to walk and he really wanted to finish it out, running the whole time. He did!
Then there was a woman who was with me from around mile 4 to the very end. When we finished, she hugged me, thanked me and said she enjoyed the run and did so much better than she expected.
And my fears of going way too fast or way too slow? I crossed the line in 2:44:21 – so pretty much bang-on!
Today wasn’t about me at all. It was about every runner out there. Well, I can’t say it wasn’t about me at all; for the first time in a long time, I took the time to look around, give high-fives, enjoy the scenery, cheer on other runners and appreciate the simple joy of fall running at its finest.
When I’m racing, I get so focused that I miss a lot of the race itself. Not saying that’s a bad thing, I love racing. But this last-minute change in plans? Today it worked out pretty well. Already looking forward to pacing again!
Have you ever run with a pace group in a race? How did it help or motivate you?
The comments are all yours so please leave one. Or connect with me @lindsayinreallife on Instagram or @LindsayIRL on Twitter, and please sign up to receive my weekly blog post right to your inbox.